CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (No Measure)
EMOMx15
A. 45s Wall Sit, 15s Squat Jumps
B. 1min Plank- can vary style
C. 20s Max Cal AB, 40s Rest
Metcon (AMRAP – Rounds and Reps)
4min AMRAP
20 DU
20 AB-mat Sit-Ups
*decrease reps by 1 each round
–Rest 2min–
3min AMRAP
12 Plate G2O
12 OH DB Lunges
–2min Rest–
2min AMRAP
Burpee Plate Hops
–Rest 2min–
1min AMRAP
Shuttle Runs
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